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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Apr 19, 2015:

activity # timemileskm+m
  Orienteering2 3:03:09 16.09(11:23) 25.9(7:04) 555
  Running2 2:56:21 21.92(8:03) 35.27(5:00) 360
  Spin2 1:45:00
  S&C2 1:30:00
  Total8 9:14:30 38.01 61.17 915
  [1-5]7 8:14:30

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Sunday Apr 19, 2015 #

Orienteering race 44:00 [4] 7.3 km (6:02 / km) +175m 5:23 / km
shoes: Oroc

British Relays - 1st leg for team SN! Massively enjoyed the whole thing - not done first leg in ages & it is just so much fun. Huge adrenaline rush. Was out in the lead at 5 and panicking that there was nobody else around (stupid, should have just run harder!). Bex took a better line to 6 so we ended up having a good race round the bottom section but we fluffed number 11 which allowed Jess & Carrie to catch back up. The course was ungaffeld from then onwards so we just tanked it round in a pack - hanging on for dear life at the end(!) Sarah & Ruth had great runs for us to pull away from the other 3 teams and take the win. So happy :) winning with friends is so much better & made all our winter training seem worth it

Orienteering warm up/down 15:00 [2] 2.3 km (6:31 / km)

Saturday Apr 18, 2015 #

Orienteering race 1:34:09 [4] 12.8 km (7:21 / km) +380m 6:24 / km
shoes: Oroc

British Champs - so much fun! :-) #LoveSouthernForests
Good bits - Didn't feel any pressure & genuinely had so much fun. Started well - not too fast just trying to stay in control & last the distance. Didn't get tempted to run faster because my navigation couldn't keep up as it was. Got 14 and 15 perfectly and they were hard :) & ran the long legs straight which is something I've been trying to work on!
Bad bits - Couldn't make sense of the map at 3 (still can't!) & dropped a minute (so did a lot of people). An unmapped track right before 6 totally confused me - I thought I'd gone past the control & turned back around even though the vegetation change was quite obvious. Another unmapped track at 7 led me to the platform and veg boundary SW (and above) of the correct one - much annoyance at the extra climb! Too low down and faffing at 8. Let some old men distract me at 17 and 18 rather than doing my own thing. Got SO tired going to 19 and binned over 2 minutes in the open - nothing fitted & had genuinely no idea what I was doing. Hesitated on the last loop - not sure why I lost all confidence in myself.
Top 6 was my (what i thought ambitious) aim, so very happy (although can't help but be frustrated that the podium was probably achievable without my blip at 19). Loads better than the lakes anyway haha :-) keen for tomorrow now!!

Orienteering warm up/down 30:00 [2] 3.5 km (8:34 / km)
shoes: Oroc

A long warm up course + extra

Thursday Apr 16, 2015 #

7 PM

Spin 1:00:00 [2]

Legs felt heavy today so recovery spinning it was - high cadence / low resistance. Glad I went. Must have done some good as feeling normal again.

Wednesday Apr 15, 2015 #

12 PM

S&C (yoga) 1:00:00 [0]

Not convinced it counts as "logable" training but it was good all the same. Have a weirdly tight right shoulder!
6 PM

Running warm up/down 18:00 [2] 3.2 km (5:37 / km)
shoes: Asics Gel Kayano 20 (White)

20° tonight - this is what I moved South for! :)

Running (Drills) 13:38 [1] 1.83 km (7:27 / km)
shoes: Asics Gel Kayano 20 (White)

Running tempo 55:13 [3] 12.44 km (4:26 / km)
shoes: Asics Gel Kayano 20 (White)

Threshold intervals with pip & erica. 10 x 800m (1 lap jogging recovery). The first 7 were fine but our legs were tiring fast on the last ones! Good for speed endurance I hope. enjoyed it :)

Tuesday Apr 14, 2015 #

6 PM

Running 36:00 [2] 7.35 km (4:54 / km) +110m 4:33 / km
shoes: Asics Gel Kayano 20 (White)

Chasing rabbits across the fields :)

Running hills 18:30 [5] 3.85 km (4:48 / km) +210m 3:47 / km
shoes: Asics Gel Kayano 20 (White)

Found a steep ride for hill reps! Did 6 of them with jog down recovery. Legs were burning by number 3! Mental game. Had to lie down in the forest at the end. Good :)

Running 35:00 [2] 6.6 km (5:18 / km) +40m 5:09 / km
shoes: Asics Gel Kayano 20 (White)

Shuffling back home enjoying the evening

Monday Apr 13, 2015 #

8 AM

S&C 30:00 [1]

mini circuits session
6 PM

Spin 45:00 [3]

Pretty much bikram sprin - trying hard, sweating hard, genuinely thought i might fall off the bike at the end! These classes are so good at keeping my shins/calves happy too :-)

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